Step Ups

jcruver · 04-25-2007, 10:00 AM

The fitness center I belong to does not have the stackable steps used in the exercise. Would it be ok to use a bench? (I guess I know it would be as far as the exercise itself -maybe even more demanding due to the height- but as far as gym-etiquette)

Also, there didnt seem to be a broom-stick (or anything similar) to use for
the swiss ball lateral roll...any ideas on what to use or how to compensate?

One last thing, if I can come up with enough of these types of questions how long can I keep putting off starting the program?..

Defiant1 · 04-25-2007, 10:12 AM

As far as the stepups in your gym. Just do 'em. If someone says anything to you just reply, "Yeah...you would think that for a month, this gym would be better equipped with some more adequate equipment." Just be sure you wipe off your shoe prints when you're done.

For the lateral roll, I'm no expert, but I started doing them using an EZ curl bar until I found a broom at my house that I could unscrew the end of. Ofcourse, I workout at home so this may be different.

RobLL · 04-25-2007, 11:34 AM

Some days and some weights a bench may be a little too high, then again I am short.

Leigh P. · 04-25-2007, 02:54 PM

If I remember the correctly (I will check this later for sure) but I remember something being written on the step ups to where it should come to knee level. I personally train my clients at knee level when doing step ups in general and progress with weights, tempo, or rest time, not with height.

Lisa~ · 04-25-2007, 03:00 PM

I don't have a quote or a link

but Leigh's right. Basic set-up for the step-up is a box just below or right at knee height. A standard height is an 18" box (or bench or whatever).

jcruver · 04-25-2007, 05:33 PM

Thanks for the replies..
I will use the bench for the step ups.

jcruver · 04-29-2007, 07:29 AM

I used the bench for my step-ups...and yup..that must be right cause they certainly were not easy (held 35lb dbs in each hand..dont think i will raise that next workout..took every last bit of energy to get that 15th
rep on the 2nd round last leg)..

Quick question (and i know i was this before but couldnt find it)...on the one-arm DB shoulder press...do i hold 2 DBs and alternate arms or use one and complete one arm and goto the other right after?..(or does it even matter?)..

oh..and one more..after these break- in workouts (i have only done A and B once each so far) i have done a few 'extras' (once a set of BW pullups and the other time doing 2 sets of BW dips to failure)..i know that changes the program and that isnt something that is recommeded but just wanted peoples opinions and if anyone else does soemthing similar (and those 'extras' are not easy and no where near the reps i usually can do but i hope they are not interfering with the program)..

thanks..

ParanoidAndroid · 04-29-2007, 08:29 AM

Quote:

Originally Posted by jcruver

Quick question (and i know i was this before but couldnt find it)...on the one-arm DB shoulder press...do i hold 2 DBs and alternate arms or use one and complete one arm and goto the other right after?..(or does it even matter?)..

Hold a DB in each hand and alternate arms.

Quote:

Originally Posted by jcruver

oh..and one more..after these break- in workouts (i have only done A and B once each so far) i have done a few 'extras' (once a set of BW pullups and the other time doing 2 sets of BW dips to failure)..i know that changes the program and that isnt something that is recommeded but just wanted peoples opinions and if anyone else does soemthing similar (and those 'extras' are not easy and no where near the reps i usually can do but i hope they are not interfering with the program)..

thanks..

When I did NROL, I also did "extra work" after the break-in workouts because they were very low volume and got easy by week 3. It's fine.